Outward shoulder mobilization exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Outward shoulder mobilization )

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Name of exercise  Mob shld lat distract sit
Other names of exercise Outward shoulder mobilization
Description of exercise Outward shoulder mobilization exercise is a stretching exercise that helps improve the range of motion and flexibility in the shoulder joint. It involves gently pulling the shoulder blades back and down while keeping the shoulders relaxed and the arms at the sides. This exercise helps to open up the chest and shoulders, relieve tension, and improve posture. It can also be beneficial for those who experience shoulder pain or stiffness. To perform this exercise, stand with your feet shoulder-width apart, and slowly move your shoulders back and down in a circular motion. Repeat this movement for several repetitions to fully mobilize the shoulders.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit next to table with involved arm resting on table as shown.
  • Place other hand at upper arm.
  • Push gently outward.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Abduction, Horizontal Abduction
    Type of Action Abduction, Extension, Circumduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased range of motion
  • Improved posture
  • Reduced shoulder pain
  • Enhanced shoulder stability
  • Better shoulder joint health
  • Improved upper body strength
  • Increased blood flow to the shoulder muscles
  • Improved shoulder muscle flexibility
  • Reduced risk of shoulder injuries
  • Improved overall shoulder function

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Outward shoulder mobilization exercise should be avoided if you have a history of shoulder dislocation or instability, as this exercise can increase the risk of further injury. It should also be avoided if you have any acute shoulder pain or inflammation, as this exercise can aggravate the condition. People with osteoporosis or other bone conditions that affect the shoulder should also avoid this exercise, as it puts pressure on the bones and can lead to fractures. If you have any medical conditions affecting your shoulders or have recently undergone shoulder surgery, it is best to consult with a healthcare professional before attempting this exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Start with slow and controlled movements
  • Keep your shoulders relaxed throughout the exercise
  • Do not force any movement beyond your comfort level
  • Avoid jerky or sudden movements
  • Use proper form and technique
  • Stop if you experience any pain or discomfort
  • Do not perform the exercise if you have any shoulder injuries or conditions
  • Gradually increase the range of motion as you progress
  • Consult a professional before attempting the exercise if you are unsure.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Shoulder bursitis
  • Adhesive capsulitis
  • Shoulder osteoarthritis

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    Frequently asked questions

     

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